Easy and Low Calorie, Italian Chopped Salad Stuffed Shells Appetizer



These tasty and colorful low calorie treats consist of a simple to make Italian chopped salad mounded into cooked pasta shells.  You can prep everything the night before and then added the dressing and stuff the shells an hour before your guests arrive.  They’re easy enough to pop right in your mouth but some might want it served on a small plate with a fork and knife.  The skinny for 1 stuffed shell, 73 calories, 2.6 grams fat and 2 Weight Watchers SmartPoints. This delightful appetizer can also be served as a first course, light lunch or brought to a pot luck or picnic. Watch them quickly disappear!

Prep Time: 20 minutes

Cook Time: 10 minutes


½ cup Cardini’s Light Caesar Vinaigrette Dressing or Girard’s Light Caesar Dressing, refrigerated,  see shopping tip

24 jumbo pasta shells (~ 8 ounces)

1 bag romaine lettuce, chopped into small pieces

1¼ cups cherry or grape tomatoes, cut in fours

1 cup cucumbers, peeled and chopped

⅔ cup reduced-fat salami, chopped, see shopping tip

⅔ cup (about 20) Kalamata olives, pitted and sliced into pieces

½ cup garbanzo beans, rinsed and drained

¼ cup fresh grated Parmesan cheese


1. Cook shells according to package directions (al dente). Rinse in cold water.

2. In a large bowl, add all salad ingredients.

4. Start with ½ cup dressing and toss lightly.  Stuff each cooked shell.

Makes 24 stuffed shells

Shopping Tips

I really love Cardini’s Light Caesar Vinaigrette.  It’s one of the better tasting store-bought bottled dressings.  It’s sold in most large supermarket chains in the salad dressing aisle.  I found it at Von’s/Safeway and Gelsons. Another dressing that would work would be Girard’s Light Caesar Dressing. If your market doesn’t sell either of these, use one of the other brands of Light Italian vinaigrette or Light Caesar dressings.

My favorite light salami is a brand called, Columbus Lite Italian Dry Salami.  You’ll most likely find it in the deli section of the supermarket.  There are other brands available in the luncheon meat section of the supermarket.

Serving Tip

You can stuff this chopped salad in endive leaves instead of the pasta shells.

Weight Watchers SmartPoints
Weight Watchers POINTS PLUS
Weight Watchers
(old points) 1

SKINNY FACTS: for 1 stuffed shell
73 calories, 2.6g fat, 0.4g sat. fat, 6mg chol, 3g protein, 9g carbs, 1g fiber, 195mg sodium, 1g sugar

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • LinkedIn
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

Share This

Share |

9 Responses to “Easy and Low Calorie, Italian Chopped Salad Stuffed Shells Appetizer”

  1. Maureen Says:

    What a great idea! I was given some jumbo lamb’s ear pasta yesterday and I was trying to figure out what to do with it – this would be perfect!

  2. Vince Says:

    Looks delicious!

  3. Appetizer shells | Infullbloombas Says:

    […] Easy and Low Calorie, Italian Chopped Salad Stuffed Shells …Mar 10, 2012 … These tasty and colorful low calorie treats consist of a simple to make Italian chopped salad mounded into cooked pasta shells. You can prep … […]

  4. Kristi Rimkus Says:

    Fun appetizer!

  5. admin Says:

    Thanks Kristi. I hope you have a wonderful holiday season!
    With warmest regards,

  6. denise b. murray Says:

    What is the difference between skinny facts and fat facts ???? These sound great !

  7. admin Says:

    Denise, the skinny facts are the nutrition facts for the skinny recipe I’m sharing. The fat facts are for the regular version of the recipe before I’ve made it over skinny. Sometimes the fat facts are for a restaurant version and sometimes it’s just my recipe but made with all regular ingredients (not fat-free or reduced fat ingredients). I hope this helps!
    With best wishes,

  8. Laine Says:

    These were a fantastic idea! I used them as a light lunch, because the reheated easily and I could add some grated parm to make them really pop even out of the microwave. People were also really impressed with how fancy and involved they looked, even though they were so easy to make. My little secret 🙂

  9. admin Says:

    Laine, thank you so much for sharing. I’m delighted you enjoyed these. And yes, they are that simple to make. Mums the word! 🙂

Leave a Reply